Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Cookies, oatmeal, commercially prepared, special dietary

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Cookies, oatmeal, commercially prepared, special dietary	4%	35%	61%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Energy	5.54% 161kcal	30.7% 891kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	16.7% 5.34g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	73.6% 12.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	107% 139g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	86.6% 63g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	15% 5.75g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	40% 6.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.4% 45.6μg	23% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.76% 1.6mg	0.66% 0.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	33.3% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	31% 2.5mg	101% 8.08mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	55.2% 1.27mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	30% 210mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	10.2% 347mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	36% 542mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Cookies, oatmeal, commercially prepared, special dietary per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids versus 7 oz of Cookies, oatmeal, commercially prepared, special dietary to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Red Kidney Beans with Liquids vs Cookies, oatmeal, commercially prepared, special dietary:

• 7 ounces of Canned Red Kidney Beans with Liquids have 3.1 times more Vitamin B6 than Cookies, oatmeal, commercially prepared, special dietary.
• While 7 oz of Cookies, oatmeal, commercially prepared, special dietary contain 4.3 times more Vitamin B1, 3.1 times more Vitamin B2, 6.6 times more Vitamin B3, 2.2 times more Vitamin B5, 2 times more Vitamin B9, 76 times more Vitamin E and 1.7 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Cookies, oatmeal, commercially prepared, special dietary:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.8 times more Magnesium, 1.5 times more Potassium, 1.3 times more Zinc and 12 times more Water than Cookies, oatmeal, commercially prepared, special dietary.
• While 7 oz of Cookies, oatmeal, commercially prepared, special dietary contain 1.9 times more Calcium, 3.3 times more Iron, 2.2 times more Manganese and 4 times more Selenium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cookies, oatmeal, commercially prepared, special dietary contain similar levels of Copper, Phosphorus and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.5 times more Fiber than Cookies, oatmeal, commercially prepared, special dietary.
• While 7 oz of Cookies, oatmeal, commercially prepared, special dietary contain 5.5 times more Energy, 50 times more Fat, 21.5 times more Saturated Fat, 9.1 times more Omega 3, 75.9 times more Omega 6, 4.7 times more Carbohydrate and 17.1 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cookies, oatmeal, commercially prepared, special dietary offer comparable quantities of Protein per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6